ZULU.2211.yourfood_diet
Ukudla okuyisipesheli
OKUMNANDI
EKUSENI
NTAMBAMA
EMINI
WHOLEMEAL BREAKFAST CAKE
* 2 izingcezu i-wholemeal bread
* 1 ucezu i-ham
* 2 izingcezu utamatisi
* 1 ucezu u-anyanisi
* 1 iqanda elibiliswe ngaphandle kwegobolondo
* usawoti wokunonga
1. Ocezwini lwesinkwa beka
i-layer ye-ham, utamatisi no-anyanisi.
2. Beka iqanda ngaphezulu unonge. Beka olunye ucezu ngaphezulu.
3. Seva nojusi wezithelo.
Ukubilisa iqanda ngaphandle kwegobolondo
1. Bilisa ilitha yamanzi ebhodweni. Faka u-5ml kasawoti no-15ml kaviniga omhlophe.
2. Shayela iqanda enkomishini. Shaya amanzi ngesipuni sokhuni. Thela iqanda phakathi nendawo.
3. Susa ibhodwe emlilweni, yeka iqanda imizuzu engu-6-8. Khipha ngesipuni esinezimbobo useve.
Kwanela oyedwa
SPAGHETTI WITH CHICKEN AND TOMATO SAUCE
* 1 isipuni (15ml) uwoyela
* 1/2 inkomishi (125ml) u-anyanisi oqotshiwe
* 2 izigaxa ugaligi ogxotshiwe
* 1 utamatisi oqotshiwe
* 3 izipuni (45ml) i-tomato paste
* 4 izifuba zenkukhu eziyimisweswe
* 1/2 inkomishi (125ml) amanzi
* 1 inkomishi (250ml) ama-mushrooms aqotshiwe
* 1 i-teaspoon (5ml) ushukela
* 500g i-spaghetti esiphekwe kwalandelwa imithetho esephaketheni
* usawoti wokunonga
1. Epanini shisa u-anyanisi nogaligi kuthambe.
2. Faka utamatisi ne-tomato paste, upheke imizuzu engu-2.
3. Faka inkukhu namanzi. Pheka imizuzu engu-15 kuze kushube.
4. Faka ama-mushrooms noshukela. Pheka imizuzu engu-5.
5. Thela phezu kwe-spaghetti.
Kwanela abangu-4
Enye indlela
■ Sebenzisa inyama yenkomo esikhundleni senkukhu.
■ Ungafaka ukherothi oqotshiwe no-green pepper.
COUSCOUS WITH HERBS AND CHICKEN
* 1 inkomishi (250ml) amanzi
* 1 i-teaspoon (5ml) usawoti
* 1 inkomishi (250ml) i-couscous
* 1 isipuni (15ml) i-parsley ne-coriander eqotshiwe
* 1/2 inkomishi (125ml) i-sweetcorn
* 1 isifuba senkukhu esiphekwe saqotshwa
1. Bilisa amanzi ebhodweni ufake usawoti ugovuze.
2. Faka i-couscous. Susa ibhodwe emlilweni uyeke imizuzu engu-5. I-couscous mayihlukane ithambe ibe namanzi.
3. Endishini hlanganisa ama-herbs ne-sweetcorn. Faka i-couscous.
4. Phaka i-couscous ubeke inkukhu ngaphezulu.
Kwanela oyedwa
Enye indlela
■ Sebenzisa inhlanzi emhlophe efuthuziwe esikhundleni senkukhu. [z]
Amaresiphi: Ntwenhle Mpanza Izithombe: Andrea Caldwell
Uchwepheshe wezokudla: Gugu Dlamini
Ukudla okumnandi okwenzeka kalula, okungenamafutha
